CHEST AND TRICEPS

A1 - Incline Machine Chest Press4-6

REPS
3
SETS
3010
TEMPO
120
REST
Small incline Dumbbell Press 3 3 3010 3012 120 60 Explosive / negative reps on last 2 sets A2
- Small incline Dumbbell Press10-12
REPS
3
SETS
3012
TEMPO
60
REST
explosive with contractionA3 - Smith Machine Chest Press 8-10
REPS
4
SETS
3010
TEMPO
10
REST
Drop setB1 - Cable Chest Fly10-12
REPS
3
SETS
3012
TEMPO
10
REST
hold squeeze for 2 seconds B2 - Push Ups/
REPS
3
SETS
2010
TEMPO
60
REST
Max reps / on knees if need toB3 - Close Grip Smith Machine Press6-8
REPS
3
SETS
2011
TEMPO
90
REST
Explosive / shoulder width grip /push bar away from you as you press C1 - Incline Ez Bar Skull
Extension10-12
REPS
3
SETS
3010
TEMPO
45
REST
Keep elbows locked in positionC2 - Cable rope press down 12-15
REPS
4
SETS
2012
TEMPO
10
REST
Max Squeeze each rep / Drop set
BACK AND BICEPS
A - Seated Cable row (with V bar)12-15
REPS
2
SETS
3023
TEMPO
30
REST
I don't care about the weight, focus max contractionB - Pull ups (hammer grip)4-6
REPS
3
SETS
3011
TEMPO
90
REST
Arch chest up, drive elbows down and backC - Single Arm Dumbbell Row 10-12
REPS
3
SETS
3021
TEMPO
60
REST
pull up using lower latsD - Rack pull8-10
REPS
4
SETS
3210
TEMPO
120
REST
Increase the weight each set / attached bands if you have themE - Lat pull down (hammer
grip)10-15
REPS
3
SETS
/
TEMPO
10
REST
drop set (varied tempos - make each set a different tempo)F - Standing Barbell curl10-15
REPS
3
SETS
2212
TEMPO
90
REST
10 perfect reps - 5 forced repsG - Incline Dumbbell Curls 8-10
REPS
3
SETS
2012
TEMPO
60
REST
Keep elbows pulled back, hold squeeze for 2 seconds H - Dumbbell Spider hammer curls 10-12
REPS
2
SETS
2022
TEMPO
60
REST
double drop on last set
HAMSTRINGS / ABS
A - Lying hamstring curl12-15
REPS
3
SETS
3011
TEMPO
90
REST
With weight can keep hips locked, and ankles planter flexed B - Glute Hamstring Raise8-10
REPS
3
SETS
5010
TEMPO
90
REST
Dont push your toes again the foot pad when you extend up C - 45 degree Back extension/
REPS
2
SETS
2012
TEMPO
120
REST
Max RepsD - Dumbbell Romanian Deadlift10-12
REPS
3
SETS
4010
TEMPO
60
REST
Dont worry about a full stretch, explode and squeezeE - Leg press15-20
REPS
3
SETS
3011
TEMPO
45
REST
With high foot position / Think about extending your hips to press the weightF - Standing calf
raise8-10
REPS
3
SETS
2010
TEMPO
45
REST
Drop set on last setG - Swiss Ball Crunch12-15
REPS
3
SETS
3022
TEMPO
30
REST
Slow controlled squeezing reps -
REPS
SETS
TEMPO
REST
SHOULDERS
A - Seated Barbell Shoulder press6-8
REPS
2
SETS
3010
TEMPO
90
REST
2 working set / do at least 2 warm up sets B - Heavy Dumbbell Lateral raises8-10
REPS
3
SETS
2011
TEMPO
60
REST
Make sure you can still get the Dumbbells to your shoulder heightC1 - Cable lateral raise10-12
REPS
3
SETS
2111
TEMPO
10
REST
Dont bounce the weight out of the bottom C2 - Dumbbell Lateral raise10-12
REPS
3
SETS
2012
TEMPO
10
REST
Keep the Dumbbell's away from your hip, focus on keeping max height each rep C3 - Barbell
behind the neck press15-20
REPS
3
SETS
3032
TEMPO
120
REST
Pull elbows back throughout the movement D - Seated Dumbbell rear delt row15-25
REPS
3
SETS
2012
TEMPO
60
REST
Keep your chest on your knees, drive the Dumbbells out to the side E1 - Reverse Pec dec (for
rear delts)15-20
REPS
3
SETS
2012
TEMPO
10
REST
Keep your shoulder blades protracted throughout the movement E2 - Dumbbell Rear delt fly15-
20
REPS
3
SETS
2020
TEMPO
10
REST
Keep your shoulder blades protracted throughout the movement E3 - Banded rear delt fly20-30
REPS
3
SETS
2011
TEMPO
90
REST
Ideally using a red band, keep constant tension on your rear delts
QUADS
A - Leg extension10-12
REPS
4
SETS
2010
TEMPO
90
REST
1st and 2nd set = 4041 / 3rd = 3010 / 4th = 5012 with negative loadB - Leg Press20-30
REPS
3
SETS
2010
TEMPO
120
REST
increase the weight each set, make sure on the 3rd set you can only get about 15 reps before
you need to rest pause to get 30.C - Reverse Band Hack squat (Using Green bands )10-12
REPS
3
SETS
2020
TEMPO
90
REST
Narrow feet, squeeze weight up / last set extended set D - Rear foot elevated split squats/
REPS
2
SETS
2010
TEMPO
60
REST
Max reps / Isometric hold on last setE - Sissy Squats/
REPS
2
SETS
2010
TEMPO
30
REST
max reps